10 ways to reduce smartphone usage
1. Put on gray scale mode
You can turn off all colours on your smartphone - it's like watching a black and white movie, fairly dull
2. Put it in another room
If it's out of sight, it's out of mind
3. Disable notifications
There's a small dopamine hit every time the phone notifies you. It's the same
4. Uninstall social media
Use your smartphone if it adds value to your life, don't let it make you a slave
5. Have a smartphone free day
Maybe a Sunday where you head out and leave your smartphone behind.
6. When you feel the urge to pick up your smartphone, don't
7. Hang out with friends
If you're not present with your friends, they'll notice
8. Be active
Hard to be on your smartphone while playing sports
9. Don't give out your number
The fewer the number of people that can reach you, the less you'll use your phone
10. Have a friend change the password
Ask them not to change it until you get your work done / the day is over / do the thing you were going to do
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